December 7, 2022.  5:15 AM

QIC: Vandelay.  

Weather- 24 degrees, with 85% Humidity- not too bad of a morning

The PAX:  Cosmo, Slow Pitch, Wait Time (Respect), FDIC, Stella, Gunner (Respect), Skipper, Tin Cup (Respect), Brazilian, Safe Ride, Angry Note, Honey Maid, Sandbag (DR from KC), 


There were a lot of VQs today at various sites, so I did not expect a large crowd.  13 joining me was a good number for the day.

We had four for the Pre run with Gunner, Honey Maid, and Cosmo joining me.  Upon our return, I greeted the group and met Sandbag who was visiting DR from KC.

I performed the necessary introductions:

The Mission and Core Principles were recited, and I indicated that I wasn’t a professional.

The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.

5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.


Today is National Remembrance Day:

More than 3500 Americans lost their lives or were wounded on that day in 1941.  The day marked a turn in the US position regarding involvement in WWII.  The Japanese bombed and sunk the USS Arizona and USS Oklahoma and others.  We won’t focus on this today at F3 but it should be at the forefront of our thoughts.  


We covered a nostalgic Paradise Run but reversed the order of the signature elements.  We headed down Regency Pkwy and headed up the Rose to start, came down on the other side of the park near Regency Shopping mall.  We had a moment reflecting on our previous times at the old Paradise Bakery then headed tothe original Warm A Rama Stop.  From there we went around the lake to the apartment clubhouse parking lot.

Stops consisted of:

• Warm-A-Rama Stop

o Yoga back stretches 

o Pigeon stretch

o Leg to Ledge Sit-ups – 30 and then 15 Calf raises.

• LBCs – 75 

• Dying Cockroach – 50 IC

• Plank- 130 CT- Pax counted in 10s around the group  

• Called an audible here and allowed our Down Range guest to lead a core exercise.  He chose Frozen Freddies which we completed 20 IC


After the stop at the clubhouse, we completed our route and ran back to the Shovel flags.



Including YHC – 14


ANNOUNCEMENTS: most should have additional info on Slack and Twitter

• Many Third F opportunities

o Abide Omaha Christmas Store this Saturday

o Operation Others Dec 17

o Omaha VA cemetery wreath setting – Dec 17.

o Blood Drive – Dec 23

o Impact Retreat Jan 5-7

• Welcome to Sandbag from F3 Kansas City.


• Tin Cup

• Many people dealing with stressful life items.


Today is National Day of Remembrance so keep this in mind, and today’s Q-Source is about FAILURE.  I may be considered well versed in this topic, but I only lightly touched on this topic in our workout as we pushed exercises to the edge of failure – maybe.


What I felt more compelled to discuss this morning is the number of times it seems that I hear – Christmas will be different, or life circumstances may not be allowing someone to have the Christmas they are expecting.  I am experiencing this in my own life and family for this year.  


The reality is that Christmas is still coming, and the Light of the World will still be here for us to receive.  All other matters are secondary, and although the world and life events may be impacting us, we still need to be cognizant of the fact that Jesus will be here, and we need to be open to his Peace and Grace.  We need to be the HIM that allow the light of Christmas to reach others as well as ourselves.


YHC closed in prayer and then led Q-Source discussion on Failure, which was my distinct privilege.  


Thank You for the opportunity, Retweet.


Aye, Vandelay

Fomaha - 3871 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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